Essential fatty acids (EFAs) are nutritional elements our bodies cannot produce, so we need to incorporate them into our diets.
There are two main types of essential fatty acids:
- Omega 3 fatty acids
They are contained in fish oils and some plant oils.
- Omega 6 fatty acids
Those are contained in plant oils.
These essential fatty acids are as vital to our health as vitamins. Essential, because our body can’t create them on it’s own. Therefore we have to ingest them with our daily diet. For a optimal health is it important to find a good balance between Omega 3 and 6 fatty acids. Our body and brain need fish oil to compensate to much Omega 6. To have a good level of Omega 3 it is important to eat fish and fish oil. But our diets contain mostly meat and sunflower oil which are rich in Omega 6.
Fish oil rich in Omega 3 fatty acids and vitamin E may also help delay the progress of certain autoimmune diseases. Numerous medical studies, conducted on animals, have shown that the consumption of Omega 3 and Omega 6 fatty acids can even slow the growth of cancer xenografts, increase the efficacy of chemotherapy and reduce the side effects of the chemotherapy or cancer.
If our diet is unilateral and our body doesn’t get those unsaturated fatty acids, will our cells use other available fats. This results in not proper working cell membranes.
Benefits of Omega 3 and Omega 6 Fatty Acids
If we eat healthy and balanced can those polyunsaturated fatty acids can
- reduce inflammation
- lower blood cholesterol levels
- decrease risk of becoming obese
- prevent cancer cell growth
- encourage blood flow
- enhance thermogenesis
- help build muscle
- prevent muscle break down
- speed recovery from fatigue
Food Sources for Omega 3 and 6 Fatty Acids
Omega 3 fatty acids
- Flaxseed Oil
- Canola Oil
- English Walnuts
- Fish Oils
- Dairy Products
Omega 6 fatty acids
- Vegetables Oils (Corn, Sunflower, Soybean)
- Animal Sources (Meat, Eggs)
Bulk Up With Omega 3 and Omega 6 Fatty Acids – In a Good Way
A recent medical study on rat muscle fibers shows that diets rich in Omega 3 and Omega 6 fatty acids produce 16 to 21 percent more muscle tension and have a up to 32 percent greater endurance during high frequency stimulation. When these rats resumed their standard diets for a period of six weeks, their muscle function returned to the lower levels of the un-supplemented rats. Also their weight gain began to climb.
Over the past 50 to 100 years there has been an enormous increase in the consumption of Omega 6 fatty acids. This happend thanks to the increased use of corn, sunflower seed, safflower seed, cottonseed and soybean oils in cooking and processing.
To balance this deficit, many physicians suggest adding
- Omega 3 fatty acids
- Vitamin C
to our diets.